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Training Plan for Thursday August 30th 2018

A1) back squat

after warm up sets of

- 5-5-3-3

- 3 sets of 3 - climbing each set - 3 reps in reserve

A2) inverted pressing

- 3 sets of 6-10 consecutive reps @2222

i) handstand push ups
ii) pike variations
iii) 1/2 kneeling DB shoulder press
iv) 1/2 kneeling landmine shoulder press (offset)

B) balance of class to cycle through

- 30s bike @450/300+ watts
- 100m DB farmer carry - approx 75% bdywt
- 1.1.1 weighted box jumps - 20"
- 400m run ii) 450m row C2
- 60/60s standing plate pinch
- 5/5 alt 1/2 kneeling step out + rotation